While its important to be wary of nostalgic over indulgence in the coming weeks, there's some good health benefits associated with classic holiday dishes. Many of the herbs and spices commonly used in Thanksgiving and Christmas delicacies are strong anti-oxidants, anti-inflammatories and immune system boosters. Anti-oxidants, led by vitamins C & E, help in muscle recovery post exercise. Vitamin C helps ward off colds and is helpful in maintaining joint health. Vitamin E boosts the immune system, reduces inflammation and protects cells against free radical damage. So go long with the herbs and spices for healthier holiday feasts!

Let's start with the turkey & stuffing:

Rosemary is a top anti-inflammatory, Sage an antioxidant while both enhance memory and concentration. Slide a few sprigs under the turkey skin before you roast & add chopped herbs to your stuffing for an aromatic savory meal.

Onion, garlic and black pepper are anti-inflammatories and add pop to many favorite side dishes.

Even the pies get in on the health action:

Cinnamon is an anti-oxidant that also suppresses hunger so don't hold back in adding it to those apple pies. Ginger is an anti-inflammatory and can help settle a roiling stomach. Clove is both an anti-oxidant and anti-inflammatory not to mention its role in the perfect pumpkin pie!

So aside from making food smell and taste yummy, herbs and spices can boost our health!

Here's wishing you a spicy holiday season!

To help burn a few of those extra calories off, make CoreFitnessByJana online workouts part of your holiday tradition!

At work, home or play, take a minute to pamper your spine. Whether standing or sitting, the spine gets compressed during the day and the space between vertebrae shrinks. Taking a minute every few hours to stand up, stretch, strengthen and mobilize your spine can not only improve posture, but also increase blood flow, reduce back pain, tension and stress.

Stand up, feet hip or shoulder width, abs pulled in, shoulders relaxed, slowly tuck your chin to your chest and roll down through your spine bending above the waist, take a deep inhale while bent over, then exhale, tightening the abs and slowly rolling back up to standing, one vertebra at a time. This helps lengthen he spine and expand the space between he vertebrae which have been compressed by gravity.

Back Extension:

Then, while standing tall take a deep inhale through the nose, then exhale through the mouth as you reach your arms back behind you. lift the chest and arch the upper spine (what we call a back extension in Pilates). Back extensions improve posture by reversing the curve of the thoracic spine, which is often rounded over our desk and computer , while also stretching and opening the chest and rib cage.

While some may be inclined to avoid them due to their high fat and caloric content, nuts contain heart healthy unsaturated fats, nutrients that help lubricate your joints, vitamin E, an essential anti-oxidant, as well as protein and fiber.Consumed in small servings, nuts and seeds are a terrific addition to your diet.

Nutrient

Content per ounce`

Benefits

Protein

6 g on average

Building block for bones, muscle cartilage

Sates hunger longer than carbs & fats

Mono & Poly Unsaturated Fats

(Omega-3 fatty Acids)

Walnuts in particular have
high levels of Omega 3

Heart Healthy

Lower Cholesterol

Lower triglycerides

Decrease Inflammation (joint health)

Fiber

3 g+/-

Slows digestion so feel fuller longer

Reduces Cholesterol

Decreases Fat Absorption

Vitamin E

8 mg (Almonds in particular)

Anti-oxidant

Boosts Immune System

Minerals

Sunflower Seeds:
100 mg magnesium

Almonds:75 mg calcium

Zinc, calcium, phosphorus support bone development, immunity and energy production

Because the protein, fiber and fat in nuts and seeds stave off hunger longer, research has shown that nuts (in small doses) can actually prevent weight gain.

Incorporate a variety of nuts into your diet as they contain different vitamins and minerals and keep your taste buds happy.For portion control, pour a serving into a small dish vs taking the whole jar with you to the couch. Sprinkle nuts or seeds on a salad, cereal or yogurt, or mix them with dried fruit for a great energy boosting mid-day, pre or post workout snack.For the greatest benefits and least added calories, try to use nuts in their natural state without added oils or salt.And, as always, if you have any health conditions, food allergies or dietary restrictions, check with your medical professionals before adding nuts or any food to your diet.

Study by British Medical Journal (1998) found individuals who consumed nuts 5 times per week had 35% lower risk of heart disease

A 2004 study of diabetic adults showed an increase in HDL (good cholesterol) and a 10% decrease in LDL (bad cholesterol) in persons eating a handful of walnuts a day.The FDA issued a qualified health claim that walnuts may reduce the risk of heart disease.

A study published in American Journal of Clinical Nutrition (2005) concluded that a diet high in cholesterol lowering foods, including nuts, lowered cholesterol as well as pharmaceutical interventions.

ACL tears have become one of the most common injuries for athletes and weekend warriors alike. According to renown orthopedic surgeon and sports medicine specialist Dr. Nick (Nicholas DiNubile) although some ACL tears are the result of an acute traumatic event, more and more ACL tears are the result of repetitive stresses and "weak links" in our body from muscle weakness or imbalances, poor biomechanics, compromised proprioception (the bodies internal balance and coordination mechanisms), and even gender (female athletes are 4-5 times more likely to tear ACLs than males) and genetics. Surgical procedures followed by months of physical therapy allow most people to resume normal activities (including sports) but it can be a long an arduous process. I know all too well as I tore my left in the Summer of 2009 and then the right almost a year to the day later. If I knew then, after the first ACL tear, what I know now, I would have had a good chance of avoiding the tear in the 2nd knee.

Preventing and recovering from ACL injuries requires strengthening of the muscles surrounding the joint: quadriceps, calves and especially the hamstrings. But as important, yet often overlooked during PT and after, is restoring your balance and coordination skills or proprioception. Proprioception helps you avoid falls, adjust for balance and safely land when jumping. When you are injured or stop playing a sport you can quickly lose your subtle coordination skills that most of us take for granted. Not only do you need to retrain these skills post injury, but you need to do more to maintain them while healthy to avoid injury.

The following simple exercises will help strengthen the muscles that operate and support the knees, improve your balance, stability and agility and thus your sports performance. If you think you may have an injury or are recovering from an injury, clear it with your physician and/or physical therapist before incorporating these exercises into your routine.

Stork Standse balance exercises into your routines.

The Stork:

Stand up straight with arms out

Raise one foot up and bend knee to rest sole of foot on inside of opposite knee.

Hold for 10-20 seconds on each side, do 1-3 sets.

Try closing your eyes for added challenge

Bosu or Disk Balance:

Bosu Single Leg Balance

Using a Bosu Balance ball with either flat side up or rounded soft side up or a wobble cushion disk, stand on one leg trying to keep your body as steady and still as possible . Hold for 15-30 seconds on each leg. Do 1-3 sets

Single Leg Hops:

Standing tall with abs engaged, hop up and down on 1 foot 15-20 times. Switch feet and repeat

It only takes a minute to improve your circulation, combat the negative effects of prolonged sitting , strengthen and tone your thighs and butt. You don't need any equipment or fitness expertise. Just stand up in front of your chair and get started.

Chair squats strengthen and tone the quads, hamstrings and glutes, all part of your Core, while also improving balance and stability and increasing circulation.

When we sit for prolonged periods it restricts circulation to the limbs, shortens the hip flexor muscles which can lead to tightness and low back pain. In addition, prolonged sitting increases risk of several significant diseases including diabetes and cardiovascular disease.

Just one minute of exercise can make a big difference and increase your energy and concentration.